Ace Group Fitness Instructor Chapter 3

spinal extension

Erector spinae-joint action

ACE IFT- Stability and mobility training, movement training, load training, performance training

Functional movement and resistance training

ACE IFT Model consists of two components

Functional movement and resistance training & cardiorespiratory training

individuals will likely need to strengthen the erector spine group to increase the anterior space between the ribs and hips

Kyphosis

It is important to encourage stretching of the chest in addition to addressing muscular imbalances related to the respective positioning of the pelvis

Kyphosis - true

When someone's pelvis tilt forward, this is called an anterior pelvic tilt and usually denotes an exaggerated lumbar curve, called

Lordosis

the three Faulty posture

Lordosis, Kyphosis, and Scoliosis

Glenohumeral=

Mobility

stabilization, support, and involvement in core bracing

Pelvic floor- joint action

VT (alow to moderate intensity exercise, which the exerciser can talk)

Zone 1

VT (vigorous to very vigorous exercise, definitely cannot talk comfortably)

Zone 3

both sides of the body

training

superior/inferior

transverse plane

elbow extension

triceps-joint action

Lordosis spinal erectors are pulling too strongly in the back, while the hip flexors are pulling too strongly in the front.

true

Scoliosis - if this individual has pain and cannot assume a neutral spine position, he or she should be referred to an appropriate medical professional

true

a well-rounded fitness routine includes cardiorespiratory, strength, and flexibility exercise, as well as balances and agility training

true

moderate to vigorous intensity aerobic exercise, which talking is a little challenging

zone 2

ACE IFT- aerobic-base training, aerobic-efficiency training, anaerobic-endurance training, anaerobic-power training

Cardiorespiratory training

Five primary movement patterns:

1. Bend-and-lift 2. single-leg movement 3. upper-body pushing movement 4. upper-body pulling movement 5. rotational movements

Thoracic curve have ------vertebrae

12

Coccyx have ------fused vertebrae

4

lumbar curve have ------vertebrae

5

sacrum have ------- fused vertebrae

5

Cervical curve have ------vertebrae

7

function, health, fitness, performance

ACE IFT Model phases

elbow flexion

Biceps-joint action

--------is marked by rounding of the upper back, often accompanied by an anterior pelvic tilt.

Kyphosis

Deltoids, shoulder flexion, abduction, and horizontal adduction and abduction, latissimus dorsi, shoulder extension, adduction, and horizontal abduction Anterior deltoid not visible from this view

Deltoids and Latissimus dorsi-joint action

compress abdomen, drawing-in maneuver, and involvement in core bracing

Transverse abdominis - joint action

Upper trapezius, elevation of scapula, Middle trapezius, adduction of scapula, Lower trapezius, depression of scapula, rhomboids, adduction of scapula

Trapezius and rhomboids-joint action

Frontal plane possible joint actions are

abduction, adduction, lateral spinal flexion, and ankle eversion and inversion

When the body needs energy, it breaks down the chemical bonds in the stored energy, releasing------------, the basic substance that the body uses for energy.

adenosine triphosphate (ATP)

ankle dorsiflexion

anterior tibialis-joint action

Sagittal plane possible joint actions are

flexion, extension, plantar flexion, dorsiflexion

posterior/anterior

frontal plane

Ankle plantar flexion

gastrocnemius and soleus - joint action

The body stores carbohydrates and fats in their most basic forms --------- and ------------, respectively

glucose and triglycerides

knee flexion and hip extension

hamstrings-joint actions

hip abduction

hip abductors-joint action

hip adduction

hip adductors-joint action

hip extension

hip extensors-joint action

hip flexion

hip flexors-joint action

--------is the ability to maintain or control joint movement or position. It is achieved by the structures of the joints (muscles ligaments, and joint capsules) and the neuromuscular system

joint stability

Glenohumeral, shapulothoracic, thoracic spine, lumbar spine, hip, knee, ankle, foot are mobility and stability of the

kinetic chain

Movement is the result of muscle force, where actions at one body segment affect successive body segments along the

kinetic chain

quadratus lumborum-joint action

lateral flexion

individuals most likely will need to focus on strengthening their abdominal muscles and hip extensors (gluteus Maximus and hamstrings), in addition to stretching the spinal erectors and hip flexors (iliopsoas)

lordosis - true

ankle

mobility

hip

mobility

thoracic spine

mobility

being able to stand on one leg, stand equally supported on both feet, raising one arm or leg (or both), maintaining neutral pelvic position and spinal posture, executing exercises on an unstable surface, and raising one knee or foot off of the floor in plank position

neuromuscular

The principle of balance applies to group exercise in three ways:

neuromuscular, training, and programming

rotation and lateral flexion

obliques-joint actions

shoulder flexion, extension, adduction, and horizontal adduction

pectoralis major - joint actions

Human movement can be described as taking place in one of 3

planes of motion

ACE integrated Fitness Training provides a systematic and comprehensive approach to exercise programming to facilitate behavior change and improve

posture, movement, flexibility, balance, core function, cardiorespiratory fitness, muscular endurance, and muscular strength

Instructors should consider opposing muscles (agonists and antagonists) as well as varying planes of motion when choosing exercises and movements for their participants

programming

Knee extension and hip flexion

quadriceps-joint actions

spinal flexion

rectus abdominis-joint action

transverse plane possible joint actions are

rotation, horizontal shoulder adduction and abduction

The three planes of motion

sagittal plane, frontal plane, and transverse plane

When a participant's spine is an "S" shape, where the pelvis and shoulders appear uneven when looking at them from the front or back, it may be------

scoliosis

Scapulothoracic=

stability

foot

stability

knee

stability

lumbar spine

stability

many--------Pilates exercises and traditional abdominal crunches also occur in the sagittal plane

supine

VT

three-zone training model